Alternating Floor Press

Chest

Alternating Floor Press

LevelBeginner EquipmentKettlebell MechanicCompound ForcePush

A kettlebell press performed lying on the floor that limits range at the bottom, one arm at a time.

Strength

Primary musclesChest

Secondary musclesAbdominals Shoulders Triceps

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.4 kcal/min

Estimate range 19–32 kcal (±25 %)

Muscle mass worked13 %

Effort during a set7.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on your back with your knees bent and a kettlebell in each hand, held at your chest.
2Rest your upper arms on the floor with elbows about 45 degrees from your sides.

How to perform

1Press one kettlebell straight up until your arm is straight.
2Hold briefly and keep your wrist straight.
3Lower the bell slowly until your upper arm touches the floor.
4Press the other side and keep alternating.